Please DO NOT come to participate in this WOD if you are under nourished, under hydrated, or under rested! Hero WODs are next level stuff and if you are not nourished, hydrated, and rested you set yourself up for injury, dehydration and rhabdomyolysis.

Please Educate yourself and take a moment to Read more about Rhabdo here:

Please Note that you will have the Choice to Complete “MURPH” from the Following Options:

Team of 3. All 3 Must Run, Walk or Row together. Divide Movement Workload 3 Ways.

Team of 2. Both Partners Run or Row together. Divide Movement Workload in Half.

Individual. Modified. Completing only a Portion of the Workload and with Modifications. NO JUMPING PULL-UPS ALLOWED.

Individual Rx’d. WOD is Completed as Written and with NO Modifications.

Individual Rx’d with Weighted Vest

LT. Michael P. Murphy

United States Navy (SEAL)

May 7, 1976 â€“ June 28, 2005

“MURPH”

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 AIR SQUATS

1 MILE RUN

*Movements may be Partitioned however you like except for the Run. You must begin the WOD with a 1M Run and finish the WOD with a 1M Run.Â

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LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALsâ€™ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unitâ€™s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. MurphyÂ fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumouslyÂ awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at theÂ Memorial FoundationÂ created in his name.

In Honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.